1. EDU2EXP Exercise & Performance Preparation lecture for those presenting week 3 Fitness prescription

2. EDU2EXP Exercise & Performance Information

3. EDU2EXP Exercise & Performance Principles of training Briefly re-visit the principles that will be presented in the lecture: –Progressive Overload –Specificity –Reversibility/ detraining –Individual Differences

4. EDU2EXP Exercise & Performance Features of exercise training programs Brief discussion necessity for warm up/ cool down FITT principle Needs to be specific, detailed and adhere to the principles of training

5. EDU2EXP Exercise & Performance Introduction to the four main areas of fitness programming Flexibility Strength/Resistance Aerobic/ Endurance Anaerobic - Individuals can choose whether they want a mixed/general program or a specific one - Programs should be aimed at improving components of fitness- not weight loss!!

6. EDU2EXP Exercise & Performance Flexibility Types- Static, Ballistic, PNF Number of stretches Time held Repetitions Frequency

7. EDU2EXP Exercise & Performance Resistance training Use ACSM recommendations for resistance training programs p 193 text Guidelines for minimum threshold intensity and frequency for aerobic training Include details on plyometrics

8. EDU2EXP Exercise & Performance Types of Contractions Concentric: Muscle shortens w/ contraction Eccentric: Muscle lengthens while it is contracted. Static (Isometric): No change in muscle length w/ contraction

9. EDU2EXP Exercise & Performance Types of Training Isotonic: Movement of a set resistance through a ROM Isokinetic: Speed of contraction is controlled while subject exerts max effort Isometric: Training using static contractions

10. EDU2EXP Exercise & Performance Goals

11. EDU2EXP Exercise & Performance Frequency Systems Split Routine: –Upper / Lower Body Alternate Day: –Total body w/ 48 hrs. rest Antagonist Split Routine: –Agonist / Antagonist muscle on opposing days.

12. EDU2EXP Exercise & Performance Lifting Systems Percentage Circuit Pyramid (Progressive Resistance) Super Set Maximum Fatigue (Negatives)

13. EDU2EXP Exercise & Performance Recommendations WARM UP / COOL DOWN ! Start with large muscle / multi-joint exercise and progress to single-joint / isolation exercises Overload “Core” muscles last

14. EDU2EXP Exercise & Performance Split Routine System Eccentric Loading Plyometric Training Super Set System Repetitions, Sets, Recovery Circuit Training Periodisation Pyramid System

15. EDU2EXP Exercise & Performance

16. Aerobic/ Endurance Pg 456 of text Exercise Prescription Mode/ Type Frequency of participation Duration of each session Intensity of each session- %Vo2 max

17. EDU2EXP Exercise & Performance Anaerobic Straight anaerobic training- sprints Interval training The Routine: Warm up for five minutes Round: Perform 1 minute as fast as you can (a level 9 or 10 intensity – on a scale of 1-10). Recover at a moderate pace for two minutes (a level 6-7 intensity). That’s one “round” – and it lasts three minutes Cool down for five minutes

18. EDU2EXP Exercise & Performance Program Weeks One to Four: Perform three rounds, three times per week. The total cardio time will be 19 mins per workout including warm up and cool down. Weeks Five to Eight: Perform four rounds, four times per week. The total cardio time will be 22 mins per workout including warm up and cool down. Weeks Nine to Twelve: Perform five rounds, four times per week. The total cardio time will be 25 mins per workout including warm up and cool down. Weeks Thirteen to Sixteen: Perform six rounds, five times per week. The total cardio time will be 28 mins per workout including warm up and cool down.

19. EDU2EXP Exercise & Performance The lab Introduction Goals, principles of training etc* Specific program planning * Rationale Conclusion *Think about whether you want this to be done in pairs/ small groups etc

20. EDU2EXP Exercise & Performance Groups Stations with information? Stations with information plus expert? Stations for both information and programming? Motivation? –Example programs (your own?) –Major events –Celebrity/ elite athlete training programs

21. EDU2EXP Exercise & Performance

23. Catch up All groups- males and some females need to measure resting blood pressure Lab 1- Need to do beep test (allow 15 minutes) Lab 1 – Some people need to do 1RM bench press.

24. EDU2EXP Exercise & Performance Questions?